Today is Sunday. It is long un day in our training schedules! Two huge world records were set today. In Berlin this morning, Eliud Kipchoge, perhaps the greatest male marathoner of all time, destroyed the world record in the men’s marathon, with his 2:01.39. Learn from our friend: Eliud ran cross country, track and moved to road running. His world record was achieved in his eleventh marathon, and he ran negative splits!
The second world was in the decathlon. The decathlon star of France, Kevin Mayer, had a nightmere in the European champs, where he did not get a mark in the LJ. In Talence, France, Kevin competed for redemption. Mayer went 10.55 in the 100m, leaped 7.80m in LJ, put the shot 16 meters, jumped 2.05m in the HJ and sped around the oval in 48.42 for the 400m. First day score was 4,563.
On day 2, Mayer, buoyed by his cheering fans and all of France, Mayer hurdled 13.75 for 110m, threw the discus 50.54m, vaulted 5.45m, hurled the javelin in 71.90m, and ran just over 4:36, to put 81 points onto the world record of one Ashton Eaton, the London Olympic champ, who set a world record in Beijing in 2015. Kevin Mayer scored 9,126 points!
Such efforts are the work of lifetimes.
Enjoy your run today!
Sunday, September 16, 2018-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
This is the last week of the HOKA ONE ONE summer cross country mileage program. We are starting week 12, the final week of Summer training. Fall begins next week. Please show it to your coach, and always listen to your coach. During the fall, we will provide you with13 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 12, Twelfth week of cross country summer training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, five times, 3 minutes hard, at 5k pace, 3 minutes easy, cooldown.
Wednesday–warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 18 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 5k race, cooldown, or a 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown
Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down